Nutritional advice for those suffering from the effects of a vegan, keto, and other diet Health

Today, diets are likely to rely more on marketing tactics and celebrity endorsements than on scientifically verified effects, and many diets involve consumption of foods that are high in fat, low in carbohydrates or high in protein, and promise a quick fix, such as: one food or A food combination can change your body composition. While some people may see short-term weight loss on these types of diets, most of the time the diets do not live up to their claims.

Health experts claim that quick-fix diets lead to short-term weight loss but they also lead to negative health outcomes which are not the desired outcome that we are looking for, and these diets also deprive our bodies of vital nutrients, vitamins and minerals that are present in our bodies. He needs to work. Within a few weeks of depriving yourself of vital nutrients, you will likely end up bingeing on all the unhealthy foods, leading to weight gain and doing your body more harm than good which is the usual downside of many diets.

1. Vegetarian diets

In an interview with HT Lifestyle, Azhar Ali Sayad, holistic nutrition expert and author, shared, “Vegetarianism is the practice of avoiding all animal-derived items, including meat, poultry, fish, shellfish, dairy, eggs, and honey. The only source of nutrients for a vegan diet is plant foods. Vitamin B12 and iron deficiencies are among the most common nutritional concerns for vegans since vegan diets are lacking in these vitamins and minerals.”

He added, “Although non-heme iron is found in plant foods, it is less easily absorbed by the body than heme iron, which is often found in animal sources. Adding fermented foods such as dhukla, kimchi, sauerkraut, and pickles are good sources of B vitamins. Foods such as bean seeds Nigella sativa, black and white sesame seeds, and thyme leaves are good plant sources of iron. Tannin is an anti-nutrient found in tea and coffee and affects iron absorption, so avoiding tea and coffee after meals helps improve iron absorption.”

2. Detox diet

According to Haadiya Chunawala, a nutritionist with Project Now Healthtech, detox diets are often short-term nutritional treatments intended to help your body get rid of toxins. She said: “The traditional detox diet begins with a fasting period, after which it includes a strict diet of fruits, vegetables, fruit juices, and water. Vitamins, herbs, teas, cleanses, or enemas are used for detoxification procedures. Many detox diets advise calorie restriction or fasting.Anxiety and fatigue are possible side effects of fasting and being low on calories.Prolonged fasting may cause electrolyte imbalance, lack of energy, and vitamin and mineral deficiencies.In addition, colon cleansing techniques, which are sometimes recommended during detoxes, may lead to vomiting Nausea, cramps, dehydration, and bloating. A smarter approach is to eat healthy and improve your lifestyle rather than going on a cleanse that could be dangerous.”

3. The keto diet

Azhar Ali Sayyad emphasized, “The goal of the keto diet is to put your body into a metabolic state known as ketosis through an exceptionally low-carb, high-fat diet. As a result, your body can burn fat more effectively. Since the processed and inflammatory fats, which can Can cause dyslipidemia Allowed on the keto diet Little attention is paid to the types and quality of fats consumed People with thyroid or liver disease or diabetes may not be able to follow the diet For example, people with type 1 diabetes are at risk of developing a condition called diabetic ketoacidosis which can be fatal.Finally, the ketogenic diet may lead to reduced consumption of many vitamins and dietary fiber because it limits the intake of many vegetables and fruits.Therefore, it is highly recommended to follow the keto diet under the supervision of a health practitioner Qualified.People in ketosis also complain of the keto flu.It is often because of the sudden drop in blood sugar levels but also because the keto diet depletes sodium i.e. Also, adding salty lemon juice can help with hydration.”

4- Liquid diets

As the name suggests, the liquid diet gets all or at least most of its calories from beverages. Hadia Chunawala highlights, “Liquid diets are designed to reduce calorie intake, which may aid in weight loss. However, the results may not last. Your metabolism slows down to conserve energy when you drastically reduce calories. It is likely that you You will put the weight back on when you stop the liquid diet unless you modify the way you eat.Low protein consumption from the liquid diet contributes to muscle loss, while the low fiber intake from the diet may cause constipation.Another side effect is fatigue and light-headedness head, hair loss, and pale skin.”

5. Low-carb diet

Azhar Ali Sayyad cautioned that following a low-carb diet restricts carbohydrates such as those found in fruits, whole grains, grains, and starchy vegetables. He said, “A low-carb diet focuses on foods rich in protein and fat. Constipation, headaches, muscle cramps, and digestive problems are some of the negative effects that may result from cutting back on carbohydrates. Your body may convert fats into ketone bodies for energy if your carbohydrate intake is severely restricted.” Include Side effects of ketosis Poor breathing, headache, fatigue and weakness Think carefully about the type of fats and protein you choose if you are on a low-carb diet Limit your intake of meat, high-fat dairy products, and other foods high in saturated and trans fats because excess consumption of these foods increases your chance of disease Cardiovascular: The addition of kombucha and kefir can help with the health of the gut microbiome.”

6. Raw Food Diet

A raw food diet consists mainly of raw or unprocessed foods, but according to Haadiya Chunawala, they should not be refined, pasteurized, treated with pesticides, or undergo any other type of processing. She said: “A raw food diet is often plant-based and consists mainly of fruits, vegetables, nuts, and seeds, like vegans do. Although most raw food diets are entirely plant-based, some people also eat raw dairy products and eggs. In many Sometimes, raw meat and fish may also be included.If you are not taking nutritional supplements, as the body’s reserves of vitamins and minerals are depleted over time, this can lead to nutrient deficiencies.Vegetarian raw diets make it particularly difficult to get vitamins B12 and D. Additionally, eating raw dairy products, eggs, or meat increases your risk of foodborne illness; it is always advised to eat these items when they have been properly cooked or pasteurized.”

7. The General Motors diet

Azhar Ali Sayyad revealed, “The GM diet is a seven-day program with precise dietary guidelines for each day. The diet has a lot of side effects because it promises to help you lose weight quickly. The diet does not encourage activity or consistent workouts. The diet encourages The diet requires eating more fruits and vegetables; however, it is very low in other important food groups such as protein and healthy fats. A GM diet also carries many additional risks, such as dehydration, muscle weakness, fatigue, and low energy. Hence to prevent side effects For protein deficiency it is important to incorporate protein rich foods such as eggs, poultry, fish, lean meat, paneer, tofu and soybeans on a regular basis.”

8. The paleo diet

According to Azhar Ali Sayyad, approximately 2.5 million years ago, during the Paleolithic era, human ancestors followed a diet similar to today’s Paleo diet. He said, “The diet encourages eating whole foods including seeds, nuts, fruits, vegetables, and eggs while discouraging the use of processed foods, dairy products, beans, grains, and grains, as well as salt, alcohol, coffee, and other agricultural and industrial products.” Whole food groups are excluded from the paleo diet. , which leads to nutritional deficiencies.For example, dairy products are a good source of calcium.Those who follow a Paleolithic diet are at risk of lower bone density due to inadequate calcium intake.Elimination of whole grains may reduce fiber intake, which is It is good for the intestines. Legumes, which are rich in magnesium, selenium and manganese, and are excellent for gut health, are not allowed in the diet.

9. Emad diet

OMAD is a type of intermittent fasting diet and Haadiya Chunawala insisted that this type of diet claims to cause weight loss by creating a calorie deficit. She said: “Although research has linked fasting and caloric restriction to many health benefits, some data suggests that extreme restrictions that can include eating only one meal a day may be doing more harm than good. Some groups should Vulnerable people such as pregnant or nursing women, children, adolescents, the elderly, and those with eating disorders should not follow the OMAD diet.Limiting one meal per day can also lead to disturbed eating tendencies, affect a person’s social life, and be extremely difficult for most people to adhere to. It becomes very difficult to eat enough nutrients in one meal.This can lead to nutrient deficiencies, which can negatively affect your health.Finally, some people on the OMAD diet will binge on highly processed and calorie foods, Such as fast food, pizza, cake and ice cream, during their one meal, these foods cannot fit into a balanced lifestyle, exclusively eating food that is high in added sugar or any other unhealthy ingredients will be harmful. adversely affect your health.”